Eating in America
It’s not a huge secret that Americans like things big. We like bigger houses, bigger cars, and large food portions. Obesity is a huge crisis in America and it comes with numerous other symptoms than just a bigger pant size. It causes hypertension, diabetes, and a variety of other diseases. Not only are adults growing more obese but also our youth are also catching up quickly. Everywhere you look there are ads for weight loss programs or a new fad diet. What does it really take to lose weight?
It takes willpower and a want for change. Without those two key components it is unlikely that people can succeed. It is unlikely that any person can stick to any crazy diet that has you on limited calories or eating only fats or only vegetables.
Here are some key things to keep in mind when trying to change your eating habits.
Portion sizes at restaurants are normally too large.
Typically, eating only half of a portion served is sufficient. 3 ounces of meat is considered a serving. That is about the size of a deck of cards. A cup of broccoli is about the size of a baseball and a half-cup of mashed potatoes is about the size of a regular light bulb. Pay attention to how much you are eating.
Vary the foods you eat.
Different colored fruits and vegetables provide different nutrients. Eat a diet with varied colors. Fruits and vegetables provide you with many of your essential water-soluble vitamins. Variety is the spice of life right?
Drinks other than water can provide unneeded calories.
A 16-ounce soda can provide almost 200 calories in one serving. If you are trying to lose weight this can be a major factor in failure. A typical American has 1-3 sodas a day… up to 600 extra calories! It is better to save those calories for food, not drinks that provide no nutritional value. To spice up water add lemons, cucumbers, or berries to give it a refreshing crisp taste. If you need a “pick me up” try green tea with honey. Eliminate unnecessary calories!
Just because it’s a wrap or a salad doesn’t mean it’s healthy!
Everything in the salad or wrap depends upon its ingredients. Cheese adds extra calories as well as dressing. It can load the salad or wrap with more calories than necessary. Vinegars and plant oils are your best option for dressing because they provides heart healthy fats.
Not all fats are created equal.
Anything fried is best to stay away from, especially if you are trying to lose weight. Fats are essential to the human body’s function so cutting them out completely is not a good idea. But do try to stay away from high amounts of saturated fat and focus on unsaturated. Unsaturated fats are found in plant sources such as avocados and olive oil.
When in doubt about the nutritional values just ask. Restaurants have to provide you with nutritional information when prompted. If you need more nutritional advice ask your local dietitian because they are licensed and can provide you not only with information but can legally give you a meal plan to help you progress. Change is not easy but if you want to be healthier and lose weight look at what sits on your plate.
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